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Blackened Tilapia Sandwich - Dump and Go Dinner

<p>Blackened Tilapia Sandwich, a family favorite, gets a diet friendly makeover! And, as a bonus, it's an Dump and Go dish!</p>
4 Servings Recipe By

Ingredients

  • 4 teaspoons Cajun Seasoning
  • 1 pound Tilapia
  • 1/4 cups Mayonnaise, Olive Oil
  • 1 tablespoon drain Capers
  • 1 teaspoon Lemon Juice
  • 2/3 teaspoons Salt
  • 2/3 teaspoons Black Pepper

Serving Day Ingredients

  • 2 tablespoons Butter
  • 4 individual Sandwich Thin, Whole Wheat

Freezer Containers

Supplies

Nutritional Information

  • 1 serving = 1 sandwich
  • 313 Calories
  • 14g Total Fat
  • 5g Sat Fat
  • 0g Trans Fat
  • 77mg Cholesterol
  • 1757mg Sodium
  • 23g Total Carb
  • 0g Fiber
  • 2g Total Sugars (Includes 0g Added Sugars)
  • 28g Protein
  • 7 WW Freestyle

Make It Now Cooking Directions

These directions are for cooking this recipe to serve immediately and NOT to freeze for later.

  1. Rub fish fillets with cajun seasoning.
  2. In small bowl, mix olive oil mayo, capers, lemon juice, salt and pepper to create tartar sauce.
  3. Heat large skillet over medium heat, melt butter.
  4. Add fish fillets and cook for 2-3 minutes per side until fish is opaque and flakey.
  5. Spread sandwich thins with tartar sauce, place fish on bread. Top with choice of toppings.

Freeze For Later Cooking Directions

These directions help you cook or prepare this meal PRIOR to being frozen for serving later (see Serving Day Directions when you are ready to prepare it to eat).

Why would I want to freeze this?

  1. Rub fish fillets with cajun seasoning.
  2. In small bowl, mix olive oil mayo, capers, lemon juice, salt and pepper to create tartar sauce.
  3. Place tilapia fillets in gallon freezer bag.
  4. Place tartar sauce in quart freezer bag, seal, and place inside gallon freezer bag with fish. Label and freeze.

Make From Frozen Serving Day Directions

These directions help you cook or reheat this meal AFTER it's been frozen for when you are ready to eat it.

  1. Thaw: In fridge
  2. In a large skillet over medium heat, melt butter.
  3. Add fish fillets and cook for 2-3 minutes per side until fish is opaque and flakey.
  4. Spread sandwich thins with tartar sauce, place fish on bread.

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